How to Lose Weight
The science behind weight loss is amazingly simple. Consume fewer calories than you burn over a given period of time and you are guaranteed to lose weight. Maintaining a healthy diet and staying physically active are critical to making sure that you stick to the formula.
The first step to losing weight is to determine how many calories you actually burn in a day, or your TDEE (Total Daily Energy Expenditure). Once you Know your TDEE, you will know exactly how many calories you need in your diet. Fill out the form below to find out what your TDEE is, and to receive a free, customized diet plan that is tailored to help you meet the calorie needs necessary to help you burn fat as quickly and safely as possible.
Click Here To Learn More.
The form below will help to calculate two critical numbers to help you lose weight:
BMR: Your BMR, or Basal Metabolic Rate, is the number of calories your body burns per day while at rest. If you sat in bed all day long and did not move a muscle, you would burn calories equal to your BMR. Because this metric signifies the number of calories you need to carry out your basic bodily functions, consuming fewer calories than this on a regular basis will cause your body to weaken and run inefficiently. Even if you are trying to lose weight, consuming fewer calories than your BMR will slow down the rate at which your body burns fat.
TDEE: Your TDEE, or Total Daily Energy Expenditure, is a measure of how many calories you burn in a day. Your TDEE is a function of your BMR times a multiplier that is based on your level of physical activity. While the number we provide for your TDEE is just an estimate, it is a fairly accurate assessment of the number of calories you burn in a day. A diet that contains fewer calories than your TDEE and more calories than your BMR is the optimum weight loss zone.
Rate of Weight Loss: Creating a calorie deficit of roughly 3500 calories will lead to about a pound of fat loss. If you create a 500 calorie deficit per day, this will lead to about a pound of fat loss per week. You can increase your rate of fat loss even further by increasing your level of physical activity.
Sustainability: After you fill out the BMR and TDEE calculator below, you will receive a customized diet plan that is based on the optimal number of calories that you need to burn fat. If you are not an extremely disciplined person, following a strict diet may not be very sustainable in the long-term, but it will help you to accomplish two important things.
First, following a diet plan will help you to avoid the "perception gap". Simply put, most people don't realize how many calories they consume during the course of their day. When polled, the average person routinely underestimates the number of calories in their daily diet. Following a diet plan will allow you to understand exactly how many calories you are consuming in a day.
Second, following a diet plan will allow you to train your body to consume the correct number of calories a day. While mapping out a set number of calories per day and meticulously planning all your meals may not be sustainable in the long-run, doing so for a few weeks to a month will allow you to train your body to consume the correct number of calories. After you have sufficiently trained your body, you will be able to recognize on your own when your diet is within its optimal range.
Hide Text